lower back pain when climbing
I have been getting some pretty severe back pain when climbing. I am not sure where everyone lives but I am in the bay area and typically climb hwy 9, Page Mill and Montebello. I am riding only 3 days a week so I am getting a lot of rest. I have been stretching. I have been training differently this year - doing intervals so I thought maybe it could be that I have been going up mountains before putting in some good solid miles on my bike. Other than my training, nothing has changed, same weight, same bike. Any advice regarding exercises, bike stuff, anything is greatly appreciated.
Christine
Simple Core Strengthening Exercises
Christine ~
Han-grrl is right – strengthening your core is imperative for ANY sport. If you don’t do it, you could be just asking for trouble. I have only taken up mountain biking just recently (and I can’t get enough of it); therefore, I am, by no means, an expert on back pain and BIKING. However, when it comes to back pain, I’d like to think I can help.
My Story: I have always felt like I was a strong athlete. I got scholarships to play volleyball and run track in college. I also played competitive softball, soccer, basketball, and I kayaked. But I would constantly have issues with my back. I’d work out like a mad-woman trying to get myself stronger and stronger. Then I would sneeze - yes, I said sneeze - and my back would “go out”. I ended up completely blowing out a disk in September, 2002. I had severe muscle spasms in my butt and down my right leg (Vicodin was my best friend and prior to this, I wouldn’t even take an Advil for a headache). I had numbness down my leg and was starting to lose strength in my foot. I tried all the rehab possibilities: physical therapy, chiropractor (bad choice in my case), and steroids. Nothing worked and I ended up having to have surgery in December. Turns out one of my main problems was, my core muscles were weak. You can be strong everywhere else and still be weak. My other problem was a lack of flexible hamstrings and hip flexors.
My recommendations to you are exactly what Han-grrl said – strengthen your core and get your hamstrings and hip flexors more flexible. It will make a WORLD of difference. I am now back to “throwing” myself around on the court and in the field. Here is a great article to get you started on some core strengthening exercises. My favorite is the Staggered Stance Diagonal Row (last page of the “Stealth Insurance” article). It is the one that helps me most in my “alternate” sports.
http://outside.away.com/outside/body...bodywork_1.adp
Good luck to you and I hope this helps!
~ Wendi